Baby on Board: Running and Training in the First Trimester

When I found out I was pregnant my first thought about exercise was, “well, I’m definitely going to keep training.” I knew nothing about being pregnant but figured I would still have a normal body and stomach for the first several weeks. What I didn’t take into consideration was how much energy my body would be expending to create a tiny human. I was in for a wake up call.

Obviously I trained hard for the first four weeks of my pregnancy, when I hadn’t yet discovered that I was in fact pregnant. In hindsight, those weeks took their toll on me, but I figured it was due to the hard work I was putting in and not to the fact that I was pregnant. As you can see from weeks one, two and, three of my training, I was giving it my all. Justin and I calculated it out and figured that we got pregnant on Christmas. What a gift, eh?

However, once I knew I was pregnant, something mentally and physically shifted significantly in my workouts. As someone who is incredibly structured and schedule oriented, I had to stop and modify the way I do things. Exercise became a big question mark every day because I would never know how I was going to feel or how much energy I would have. During our trip to Hawaii it really struck me that I would need to be more flexible and listen to my body. I had planned on running or doing some form of exercise every day, but my body told me otherwise. While I was still able to run, I needed more downtime and days off as well.

Once I was able to talk with my doctor about exercise and running, I became a lot more confident about what I should and should not be doing when it comes to fitness. While he strongly encouraged me to keep up daily activity and continue enjoying the things I love, he suggested doing so—like everything else related to pregnancy—within reason. It was recommended that I not increase my heart rate past lactic threshold, as this can decrease the amount of oxygen and nutrients reaching the baby and potentially be harmful. A light bulb went off and I realized that while I may like intensity and pushing myself hard, I care more about the life inside me than anything else. While I can still insert short bursts of intensity (inevitable when running or cycling up hills) I would never push myself too hard for too long.

One of the biggest changes I have had to adjust to and learn to accept is that I am no longer running to get faster. This was really weird at first, as I love seeing improvement in speed and was at the peak of my running fitness. Suddenly, an 8min/per pace was no longer an “easier” pace for me. I slowly watched my speed and intensity decline over the weeks, which at first was difficult to see, but then I accepted the fact that this wasn’t me, it was me pregnant.

Because I am now paying close attention to heart rate and intensity, I find that I can keep my heart rate around 140 (as suggested by my doctor) at an 8:30min/mile pace, so this is where I have settled in for the time being.

Do I miss being able to test the ropes and push myself beyond aerobic threshold and to the point of anaerobic exhaustion? Yes. The competitive side of my personality will always crave that feeling of sweating a little more and pushing it a little harder. However, am I able to accept the fact that I need to neatly fold and put away that competitive mentality for the time being? Absolutely.

I have finally developed a running mentality that is no longer about time, speed, distance, intensity, but rather about getting out, enjoying the fresh air, time to myself, and time with friends. Letting go of the numbers has actually given me a different perspective on running and cycling.

Things have learned about running/exercising during the first trimester:

Listening to your body, first and foremost. There were days when I felt horrible while trying to run and called it quits after a couple miles – this never happened before pregnancy. There are also days when I add on miles because I am feeling really good. For instance, last week on my birthday I went out to do a 7-mile run and it turned into a 9.5 mile run. It’s all about going with the feel, not schedule.

I find myself walking a little more, and give myself permission to do so. I can’t remember the last time I had to walk during a run (aside from speed work and track workouts). While it was frustrating at first, it was also humbling because it was an indication that my body was working hard in other important ways.

Support from friends/family is incredibly helpful. There are days where I am a lot more self-motivated than others, and days when a nap is a lot more tempting than a run. When I don’t feel very motivated, it helps to have a friend or family member reach out and get me moving. I have probably done about a third of my workouts with other people since finding out I was pregnant. I’m grateful for this!

I have become a lot more mindful of the running conditions and surroundings. When running in warmer weather and humidity (as I did in Hawaii), water and hydration became even more important. When I am out of the trails vs. pavement, I slow down and focus on the placement of each step. Did you know that when you are pregnant your ligaments and joints become a lot looser and more vulnerable to injury?

Something is better than nothing, on most days. Yes, there are days when I don’t feel like moving an inch from the comfort of my couch, but then I know that going outside and getting the blood flowing will lift my mood and make me feel better. Even if it is just a walk around the neighborhood, or a 20-minute session on the elliptical, some activity is better than no activity. Do what you can.

I notice that I am a lot more positive and energetic on days when I exercise. As it has done many times, running saved me at the beginning of this pregnancy. There were days when I was really down and going on a run lifted my spirits and allowed me to work through my worries, insecurities, and fears about pregnancy. I am in a much better place today and I attribute a lot of that to running and maintaining my fitness.

Rest and recovery are incredibly important. When your body is working hard in other life creating ways, it can take a lot longer to recover and feel fresh. I found it incredibly difficult to workout twice a day and had to give up most two-a-day efforts. I also allow myself more time to rest and take a day off if my body needs it.

Probably the most surprising thing I’ve learned about exercising while pregnant is that it has allowed me to connect with and start building a relationship with my baby. When I am out there doing something that I love, I feel as though my baby can sense the calm that flows through my body and joy I feel both during and after any kind of activity. There are even moments when I talk to the baby and share my thoughts.

The most common reaction I have received when I tell people I’m pregnant is “what about your Ironman?” and second, “Are you still going to race?”

A lot of people have a lot of different opinions about racing while pregnant and it can be quite confusing when trying to soak it all in. Some believe that I can easily do a 70.3 distance triathlon – this is, if I can fit a baby bump into a skin tight wetsuit – while others say no way, don’t do it. Could I do a half Ironman early on in my pregnancy (i.e., 4-5 months)? Probably. Would I enjoy it? Probably not. I am the type of person that always wants to perform at my personal best. Mentally, emotionally, and physically. I fear that a race of that magnitude would make me nervous and my mind would obsess over heart rate and how the baby is doing. I don’t want that type of racing experience when I’m putting in the time, money, and effort. So in short, yes I will continue to swim-bike-run, but no I will not be doing any triathlons while pregnant.

However, I am planning on doing a few 10Ks and a half marathon or two, just to stay involved and keep up my fitness. I am going to be running the inaugural Bend Half Marathon near the end of April, not to compete at my best, but to represent and support a local race. Racing at this point in my life will be more about staying involved, maintaining my fitness, and socially connecting with others.

Has your body changed at all in the first trimester?

Now that I am only days away from the second trimester, I am finally noticing a defined baby bump. I typically have a very flat stomach and was told that because of this, I might show a lot quicker. Right now at 12.5 weeks I am in kind of in an awkward stage where you can’t tell that I am pregnant. Rather, it looks like I am experiencing super-bloat or a little beer belly.

In December I weighed roughly 135 pounds around the time I got pregnant. When I had my first doctor appointment at week 8 I had gained 5 pounds, weighing in at 140. During my second doctor appointment at week 11, I had actually lost a pound, which is not uncommon. I am guessing that I currently weigh around 141 now that things are starting to show. Right on track for a healthy amount of weigh gain during my pregnancy. I’ll save my feelings about body image and weight gain for another post.

So for the time being, I have traded in triathlons for trimesters. My competitive days are on sabbatical, and have been replaced with some valuable lessons about patience, gratitude, listening to your body, and remembering why I love running and cycling in the first place. I’m still on my journey, and am looking forward to sharing it will all of you. It’s just a journey that has taken a little detour, thanks to a baby on board.

Moms out there – what was your experience with exercise during the first trimester? What do I have to look forward to in the second?

Have you ever been challenged or put in a situation where you had to change your thoughts about physical activity and exercise?

Comments

You look awesome!!! (sadly I match your 2nd picture – oh, well)
I think you are smart not to try a 70.3 right now – not because you aren’t physically capable but because it is hard mentally to just ease up. I’m like you and never considered racing while pregnant – I never raced just to finish – it was always to compete!!! I think we are very similar in that aspect!Kim recently posted…The Legs Feed the Wolf (3/1 – 3/7)

I remember my first trimester my legs always felt like “the day after a long run” (tired). I felt better the second, and the third, well, I felt big. But the last week of my pregnancies, I knew I was close to delivering because I felt like I “needed” to run. I also remember napping like it was my job during ALL stages of pregnancy. I was “one with the couch”. I also felt like staying in decent shape helped during delivery. My midwife called it an “athletic” delivery! (I really latched on to that term, because it made me proud!)
It sounds like you are doing everything right, and taking this non-competitive time to enjoy your pregnancy! Isn’t it amazing what your body can do???cheryl recently posted…I FINALLY got my CR!!

Changing one’s mindset can be hard. The good thing is that you are only in need of this change for a short amount of time (9 months isn’t SO long…), then you can go back to speed work, intervals and feeling the burn 🙂 I think it is a smart decision not to race triathlon this season. Were you able to get refunds/transfers for next year as a result?Kecia recently posted…My #FaveWorkout – Week 16

you are adorable and that little bump is so sweet!
Fatigue really was noticeable for me-that is, if I wasn’t tired *before* or *during* a workout I was definitely tired afterwards and relished in naps. As I progressed…more frequent bathroom breaks and then telling myself to not hold my chest while running (at least in public!)

Sharing the moments with the baby is so fun and sweet, too. I loved that!

great perspectives!!! “Trading in triathlons for trimesters” that was really frikkin cute 😉 You are definitely going to be my go-to and inspiration for whatever day (year) I become pregnant … go you for staying active! and I actually DID know that your ligaments become looser during pregnancy…. as someone who has torn ligaments in her knee twice in the past, I know I will probably let go of running completely when I am pregnant. Walking and strength training will be my BFF 🙂 Can’t wait to keep reading about your journey. xoxo!Molly Rose recently posted…Gasparilla Classic: 15k + 8k

This post made me appreciate how awesome it is that heart rate monitors are now so affordable and accessible. It must be so nice *knowing* that you’re still training in the zone that helps you balance a healthy pregnancy with your desire to maintain a certain level of fitness. Technology! 🙂Kristina recently posted…Weekly Rundown: 003 â Hello Hill Repeats!

These are great things to remember for all of us. Pregnant or not, listening to one’s body, connecting with friends for motivation, and remembering why we love to run are all important! I’m glad you’re still getting out there and taking care of your body, mind and soul by continuing to run! Your baby is lucky 🙂Kelsey recently posted…Training and Life Recap: Week of March 2

I loved reading your post and how you’ve read and taken in both perspectives about Triathlons and decided whats BEST for Yourself! Bravo! This will probably be one of the most challenging aspects of pregnancy and your competitive nature – reading and seeing a variety of information about what you should or shouldn’t do. In the end, deciding what’s best for you is the best decision.

During my first pregnancy, I gained 27 lbs overall and managed to remain as active as I could, but was placed on bed rest towards the last month because of my cervix. In hindsight, this pregnancy was pretty easy and I could have exercised a little harder, but I didn’t know better.

My second pregnancy, at the age of 35, was much more challenging. I tried soooo hard to run, but I was ALWAYS hungry! And when I mean hungry, I mean all you can eat buffet hungry. I gained more than 15 pounds the first trimester. Like you mentioned on your post, my joints were so loose and I could not run because there was too much weight and pressure on my joints. I actually walked a 1/2 marathon at 16 weeks and I thought I was going to go into labor because of how painful all of my joints in my legs and feet were. I ended gaining 47 pounds (I started at 130) and I ended up doing something that was extremely unhealthy: comparing my physical performance and pregnancy with other pregnant mothers. I had to dig deep and accept that I couldn’t be like other mothers. That my pregnancy was unique (like my child) and just like any race, my journey was mine. Enjoy your pregnancy. Don’t feel pressured to prove anything to anyone. Make the best decision for you and your baby because this is your journey. Sorry this was so long.Luisa recently posted…Marathon Training – Week 11

you look so great, Kristen. i like reading your journey with this pregnancy and love the thoughts about bonding with your baby while exercising, and seeing it as a way to impart your passion to your new lil guy/girl! such a cool thought.Shawna recently posted…2 Things Tuesday

This is all great information. I’ve seen the pregnant and triathlon debate a lot in a couple of groups and fully believe it’s a very personal decision based on the individual pregnancy. This is a great read for me. My husband and I are sans goalie at this point and I’m not registering for anything more than three months out at this point, just in case.Courtney@The TriGirl Chronicles recently posted…Limits, Grit, and Admitting Defeat

So I wasn’t anywhere near the runner that I am now when I was pregnant. I had only run a bunch of 5K races and that was pretty much it. I had barely been running for a year at that point. I did run regularly up until I was about 5-6 months pregnant, then I stopped. I remember running the Ottawa Race Weekend 5K in May (at around 10-11 weeks pregnant) and it was so flippin hot that day. I was silly and wore a cotton shirt. I had to stop several times during the race, and ran a 33:xx. I had only run 2 sub-30 races at that point, so it wasn’t too terrible. I ran my last race in June and it was awful because I kept feeling like I had to pee. After that, I pretty much stuck to my bike! The tiredness wasn’t too bad – but I still definitely felt tired. I’m curious what it would be like now, since I workout way more.

I have to agree with Kathy above – your baby bump looks like my every day bump hahahaha!Rebecca@RunningFoodBaby recently posted…Gearing up for Around the Bay

The tiny bump!!!!! I love that little bebe already!!! My friend Leah liked to jog during pregnancy too so she wore a heart monitor so that she didn’t have to stress about it. It would beep when she was pushing herself too hard and she liked that she could zone out because something else was keeping track for her. Just a thought! But really, I’m so proud of you for listening to your body and knowing when it is good for you to get fresh air and exercise and when you need to take a nap. You are already learning what being a momma is all about. Love ya!!

I SO love your attitude here!! You are being so positive and realistic (which is so important right now)… this will carry you far and I know you will maintain this attitude throughout your pregnancy:) Can I just tell you how much I can relate to you, and how much I look forward to following your journey. I am so afraid of being pregnant, for fear of having to stop working out intensely, weight gain, etc, and you are my inspiration (for when I’m ready to think about having a baby). Like you, I have struggled with eating and body image issues… this reallllly scares me when I think about pregnancy. I look forward to hearing how you are feeling about it all:) p.s. I love your little bump!! Nervous to hear that being smaller makes you show more… eeek! Gosh it all scared the heck out of me!! Thanks for being honest about everything, please keep it coming:)!!Kristin (@SweatCourage) recently posted…Countdown to Ironman Mont-Tremblant 23 Weeks {my legs are back!}

Sounds like you are a great thing going: Being in-tune with your body, not just pushing through, but not letting up. I cracked up a bit trying to imagine fitting a belly into a wetsuit. As if it wasn’t hard enough already 🙂Courtney! recently posted…Tying the Knot Trot 5k: Planning a 5k on Your Wedding Day

Hi! I’m a new follower and love your blog and CONGRATS! I too found out I was pregnant unexpectedly while training for my first marathon. It took a while for me to adjust but I ran until I was 20 weeks due to preterm labor which was 100% unrelated to my running. I found during that time I had to pee with every step I took! Lol! And like you, the times where it was just me and my son running on the pavement….well those are moments I treasure and can’t possibly put all the emotions into words…I even raced pregnant when I didn’t know…great memories to look back on 🙂 today my son is 3 and runs EVERYWHERE!!!

Great post! I read an interesting article about a woman who kept running through her pregnancy and took a lot of flack for it. I love seeing strong women continue to do what they love and great advise from your doctor!Luv What You Do recently posted…Weekend Update {3 Words Per Pic}

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Hi, I’m Kristen. Thank you for stopping by. Follow me along my journey of becoming a faster runner, endurance triathlete, and world traveler. I’ll also mix in a few random musings, open up about life, and share my adventures around my hometown of Bend, Oregon.

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